Friday, November 22, 2019
/
“ Slumber Party ”
Teams of 2:
AMRAP 22:
6 Front Squats (155,105)
12 DB Hang Clean & Jerk (6R/6L)
Max Set of C2B Pull-Ups
* Score = Total C2B Pull-Ups *
* * Partners Alternate Full Rounds * *
Tuesday, August 20, 2019
/
“ Monkeying Around ” (All Classes)
Teams of 2
AMRAP 24:
200m Run
16 DB Hang Clean & Jerks (8R / 8L, 50/35)
8 Chest To Bar Pull-Ups
* Athletes Alternate Full Rounds *
Read MoreTuesday, May 21, 2019
/
“Lead Foot” (ALL CLASSES)
AMRAP 4:
27 Calorie Row
27 Burpees
27 C2B Pull-ups
- Rest 4:00 -
AMRAP 4:
21 Calorie Row
21 Burpees
21 TTB
- Rest 4:00 -
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Saturday, May 4, 2019
/
“AGOQ #5”
Teams of 2
AMRAP 25
45 Thrusters
45 Toes to Bar
45 Power Cleans
45 Chest to Bar Pull-Ups
“SWEAT”
Teams of 2
AMRAP 25
45 Med Ball Thursters
45 V-Ups
45 Kettlebell Swings
45 Chest to Bar Pull-Ups
Friday, March 22, 2019
/
“ 19.5 ”
For Time:
33-27-21-15-9 of:
Thrusters (95,65)
Chest-to-bar pull-ups
Time cap: 20 minutes
Read MoreSaturday, February 23, 2019
/
“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
150/100 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
150/100 Calorie Bike
” SWEAT “
Teams of 2
With a 25 Minute Clock:
200 Abmat Sit-Ups
150 KBS
100 HR Push-Ups
75 Double Unders (Each)
- Max Machine Calories in remaining time -
Monday, February 11, 2019
/
“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/85)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
”SWEAT”
AMRAP 25:
30 Calorie Row
20 Odd Object Thrusters
30 Hollow Rocks
20 TTB
Monday, October 15, 2018
/
A) Back Squat
3 Rounds of:
3 Reps / 2 Reps / 1 Rep
* Increase Weight on each set every round *
- Then -
B) “ Woda #1 “
For Time:
150 Double Unders
60 Wallballs (20, 14)
30 Chest to Bar Pull-ups
150 Double Unders
Thursday, July 5, 2018 (No 5/6AM)
/
A) Front Squat
Establish a 7 Rep Heavy from the floor
-- THEN --
B) " Heartbreak Kid "
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
Sunday, December 31, 2017
/
** POP UP METCON **
" Ball Drop "
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Shoulder To Overhead (135,95)
Thursday, December 21, 2017
/
" Heartbreak Kid "
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
